“Calmness of mind is one of the most beautiful jewels of wisdom.’’ – James Allen Calming the mind gives us the ability to watch our thoughts before we react. It trains the mind to be resilient, and to act kindly and wisely without impulse or regret. It helps us make better decisions so that we are conscious of ourselves as well as others. It makes you a better role model, whether you are a child, teenager, parent, teacher and leader. Meditation is an effective and inexpensive way to develop a calm and happy mind.

Chocolate Banana Caramel Breakfast Muffins

Cancelled, cancelled, cancelled…. Streets and offices are becoming empty and our lively city of Singapore is becoming quieter by the minute as events are called off one by one… One thing this calls for is time with loved ones at home – and what a better way to enjoy the weekend together than bake up Charissa & Co. Wellness’s best (healthy) breakfast muffins! Get it ready today for your Sunday treat INGREDIENTS 1 Cup Quinoa flour 1/3 Cup Walnut Flour 1/2 Cup buckwheat flour 1 Tablespoon Flaxseed meal 1/2 Cup smashed ripe banana 250g Vanilla Coconut yoghurt 2/3 Cup Almond Milk 1/4 Cup Raw cacao powder 2 Scoops of KIDS Nuzest GGS Banana Choc 1/3 Cup Yacon Syrup 2 Soft Large Medjool Dates 2 Teaspoons of baking powder 1 Teaspoon baking soda 1/2 Teaspoon vanilla extract Pinch salt CARAMEL TOPPING: 1/2 Cup macadamia nut butter (smooth) 1 Teaspoon vanilla extract 4 Medjool dates (soaked 30min in hot water) 150ml Coconut yoghurt 2 Scoop Nuzest Kids Caramel Good Green Stuff Pinch Cinnamon INSTRUCTIONS Start by combining the wet ingredients from above in a large bowl. Then allow to combine the dry ingredients in a separate bowl and start by mixing the dry ingredients to the ‘wet’ milk, yoghurt and vanilla mixture, gradually. Make sure to mix it well, add banana puree and dates and I’d recommend to blend it in a high-speed blender first to ensure the dates are finely chopped. Once it’s smooth, add to the base, and if you find it is slightly too runny, add a little more nut flour, or if too dry add a splash of nut milk. I prefer using silicone moulds as I don’t have to grease them, but otherwise, ensure you’ve greased or lined your muffin cups two-thirds full. Allow to bake at 400 degrees Fahrenheit for 20 minutes OR Longer, this is all down to you as to how large your muffin shapes are. Use a toothpick to determine if the muffin centres are done. Once done, take out of the oven and allow muffins to cool, then start by making the “Caramel Sauce” This sauce is simple. Pop all the ingredients into a high-speed blender or nutri-bullet, until smooth. Pop it into a squeeze bottle and drizzle on top of the muffins, you can also keep the leftover caramel sauce in the fridge for 3-4 days. Store muffins in the refrigerator or freezer in a sealed covered container. The recipe makes up to 15 muffins depending on how much batter is baked in each muffin cup. These are quick and you can even get the kids involved.

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10 Present Ideas For your Eco-Valentine

Today is V-day! Did you still not get anything? Well, get on yer bike for that red love heart – but, do your conscious research for your Valentine here first! SAY IT WITH FLOWERS Such a cliché, but flowers is still a sure winner with many Valentines! But how about clicking on (the social enterprise floral studio) Hello Flowers selection of Valentine Bouquets? Delievery slots for afternoons still available at: Hello Flowers THE SWEET TOOTH

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mind

Why Meditation for Children is so Powerful

As a parent today, many of us struggle to find balance in our family life. Because of our own busy schedules, we try to compensate for the little time spent with the kids by activating them in our absence and when together, filling up the weekend diary. But how do our kids get to unplug from weeks filled with long days at school, activities and homework? Jolie Michelle Ow gives us an overlooked tool that won’t just benefit the kids, but the entire family.

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planet

Plant-based vs. Cow’s Milk

Avoiding dairy is all the rave and more plant-based options are hitting the shelves! But with every fad comes the outcry:• “Soy is destroying the rainforest!”• “Almonds uses too much water!”•” Why don’t you buy just buy organic cow’s milk from a source near you?” On top of this, the colourful packaged products on supermarket shelves can be sweetened and mixed with additives, so should we really buy plant-based milk? Waste’s End Kristina Verena explains why she would still choose plant-based over animal milk from a sustainability perspective, whether organic milk really is better and what you should look out for when buying nut-based ‘mylks’.

diy

How to Raise Caterpillars into Butterflies

Help your children to experience the magic of metamorphosis (and remind yourself how amazing it is too!) I went to collect my son from school one day and he was determined to show me a book in the library before we left. It was a book containing 600 of the world’s caterpillars. I’m not surprised my son was interested, the variety of colourful insects on the front cover and the knowledge that these somehow turned into beautiful butterflies was intriguing.

eat

Smooth Macadamia No Bake Cheesecake

CNY weekend might be over, but if like us you’re still feeling like indulging while starting off this Zodiak on a good note, look no further! Prep Time Total Time about 1 hour (however nuts are soaked overnight) SEE BELOW NOTES Freezing time 3 hours before serving. INGREDIENTS BASE 1 Cup Pistachio nuts 1/2 Cup Macadamia nuts 1/2 Cup Medjool dates 1 Teaspoon Vanilla Extract 1 Tablespoon coconut oil 1 Teaspoon of raw cacao nibs NO BAKE CHEESECAKE 1.5 Cups of Pre-soaked Macadamia nuts *** 1/3 Cup Coconut cream 1/3 Cup Yacon syrup 1/4 Cup lemon juice 2 Tablespoons of Cashew Nut Butter or Macadamia nut butter 1/3 Cup coconut oil, soft room temperature 1 Teaspoon vanilla extract 4 Large Fresh Strawberries 1 Serving of Strawberry Nuzest Clean Lean Protein Drizzle with either homemade chocolate or melted sugar-free raw cacao. INSTRUCTIONS In a food processor blend the BASE INGREDIENTS, nuts, Medjool dates, cacao nibs etc. together until it forms a sticky dough-like consistency. (if your dough isn’t sticky enough to bind together, add a couple more dates.) Press the dough very thinly, into the bottom of a silicone mould and set in the fridge while you prepare the cheesecakes filling. Blend the pre-soaked, macadamias, cashew butter, yacon syrup, lemon juice, coconut oil, coconut cream, and vanilla, fresh strawberry together in a high-speed blender until smooth and creamy. Once reached, add your Nuzest clean lean protein strawberry to the mix. Let freeze for 4 hours then remove from freezer for 15min and serve. Additional NOTES: ** Option: Once the cheesecakes are frozen you can drizzle your own chocolate dressing, ideally raw cacao with less sugar. Alternatively, you can do like the picture, a rounder oval-shaped “cheesecake” completely covered in chocolate. However, once you drizzle the chocolate or cover the entire cheesecake you need to pop in the fridge for the chocolate to set – will be quick, around 10min. *** Pre-soak Macadamia nuts for around 4-6 hours prior to the making of these cheesecakes. Keep the cheesecake in the fridge covered for one week.

health

travel

Coronavirus: What Precautions to take for CNY

The Coronavirus is spreading fast, giving us flashbacks from SARS and worries about the upcoming travels throughout Asia during the CNY holidays. So what can you do to prevent the virus to hit you or a family member? This great list of precautions has been passed on to us – Dr. Yuen Kwok Yung, a highly respected doctor during the previous SARS period gave the following advice in a speech this week. 1. He suggests Hong Kong people should try to avoid going to China during this period of time. 2. If going on a flight, make sure you wear a mask. 3. Always have antiseptic cleanser or towel readily available. 4. The virus “Coronavirus” is a similar type of virus to the previous SARS or MERS. This time it is OC43. There is still no known method of tackling this virus. 5. If you have to go to the market, make sure you wear a mask. Be very vigilant. 6. Health Authority announced that this virus is very serious. However, as the virus is found to be able to enter your body if your throat or throat mucus is dry, the one precaution they suggest which can be taken is to ensure your throat or throat mucous is always in a moist condition. In fact, they suggest not to allow your throat to become dry, as, in 10 minutes of being dry, the virus will find ways to enter into your body. So do not refrain from drinking water, always have a bottle handy. For adults, they suggest drinking 50-80cc of warm water; for children 30-50cc. Just drink if you feel your throat is dry. Do not hesitate. However drinking more than the amount recommended is not necessary, as it will just want to pass through your system. The idea is to “Keep your Throat Constantly Moist” 7. Before end of March, try not to enter crowded places, MTR or public Transport, and wear a mask if necessary. 8. Avoid eating too much deep-fried food and take plenty of Vitamin C. 9. Control Centre advice on symptoms of this virus: – fast and high fever, hard to lower, but if successful, the fever will return very soon. – next stage is coughing, in long duration, people affected are mainly children. – Adults have mainly throat symptoms, together with headaches and physical discomforts. – the virus is “highly” contagious. – elderly and young children are most susceptible, so take super precaution.

eat

Ditch The Carbs Sushi

Whether you’re doing Veganuary or Meatless Mondays or just want to try out sushi without the fish or the carbs, this is the recipe for you. You’ll be surprised what an amazing substitute cauliflower can be for rice – and how tasty zero-carb sushi can be! INGREDIENTS 4 Nori sheets Vegetable slices of your choice **see notes 2 Cups of cauliflower rice 1/2 Cup of pre-soaked sunflower seeds *see notes 1 Tablespoon of Hulled Tahini paste 1 Tablespoon of Liquid amino’s 1 Tablespoon of Fresh herbs INSTRUCTIONS Chop your cauliflower and ad these and pre-soaked sunflower seeds* in the food processor until it reaches a rice consistency. Now you can start by mixing the rice base and roll: Add all the ingredients into the rice sunflower seed mix until evenly mixed. Place one nori sheet on a bamboo roller. Top about half of it with a thin layer of the cauliflower rice mix. Top this with thin slivers of the ** bell pepper, avocado slices, carrot slivers, green onion slivers (optional), and some of the fresh herbs. Use the bamboo roller to roll the nori, using your fingers to press down on the nori sheet as it rolls up. Roll it tightly to the end. NOTES: *Soaking the sunflower seeds for around 6-8 hours, prior. Slice the roll into 5 – 6 equally sized bites. Serve the sushi bites with the sauce. Optional to make Tahini dipping sauce (see below) Tahini Dipping Sauce • ¼ Cup of Tahini hulled butter • 1 Tablespoon of smooth runny sunflower seed or macadamia nut butter • 1 Teaspoon of yacon syrup • 2 Teaspoons of Liquid amino’s or coconut amino’s • 1 Teaspoon of Sesame seeds • 1 Tablespoon of Lemon juice

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How to Take Greener Steps As a Family by Mathilde Moyell Juul

Are you noticing the effects of climate change and reading how plastics are destroying our oceans and not sure what to do? Do you feel that you should be taking greener steps and be a better role model for your family, but not sure where to start?

Join Mathilde Moyell Juul from orgayana in this sharing session and discuss how we, as consumers in Singapore, can do ours to make a difference.

This series of curated sharing and discourse with practitioners, across topics, such as environmentalism, sustainability in various industries, lifestyle choices, minimising waste, etc. Each session focuses on a particular genre comprising of theory with experiential learning to spark conversations among participants as well as to read, discuss and reflect. Admission is free and registration is required.

About the Speaker

Mathilde Moyell Juul is the founder and editor of the online green guide, orgayana. Treading her baby steps in her parents vegetable garden and composting corner in Denmark, she grew up with organic food being the norm and trips to the recycling stations, a weekend activity.

At her arrival to Asia 6 years ago, she brought a long list of questions on how to live more healthy and sustainable in Singapore, and being a lifestyle journalist and editor herself, she decided to create a one-stop shop with all the answers.

Supported by great local specialists, Mathilde launched orgayana in 2018 and today heads TheGaiaHood facebook group and curates talks, panel discussions and workshops for parents and children on how to live more healthy and sustainable.

To Mathilde, knowledge, communication and community is key to making our planet greener. Her goal is therefore to inspire, educate and activate families through her work with orgayana and also through her series of books due out in 2021 and 2022.

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16th January, 2020

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